Overhead and Lunge: 10.06.07

Not for time - strength development primarily, but you know there is always a cardio kick, right?

Warmup - spend some time using the PVC pipe to adequately warm up your shoulders.

5 sets of 8 presses overhead using the barbell - you are free to use a press, push press, or push jerk. Expectation is that you will start with a reasonable 8 rep weight and progress up in weight on subsequent sets. 8 reps per set means that you do not rack the weight until all 8 reps are accomplished: 4+2+2 does not equal 8 reps/set. 8 reps, start to finish, is the goal per set.

Superset each set of overhead work with a 70 yard body weight lap lunge upstairs.

Workout looks like this:

5 sets of 8 count overhead push press/jerks alternating with

5 sets of 70 yard bodyweight lap lunges

Post the total tonnage of your last successful overhead press - if you lift 50KG all 8 reps, then your post is 400KG of weight.

Dessert: 20 minutes of steady state cardio work - treadmill, bike, jumprope, rower, easy pace on Heartbreak Hill: whatever you choose. Pace is moderate, not intense, just to help clear those byproducts you've created in the workout.